Creative Commons

Category: Movimiento

Full range of movement is a conscious and deliberate exploration of healthy movement including very small movements, large movements as well as movements in between. Learning to move intelligently is one way of ensuring that we keep the joints healthy and free from injury.

This is a 60 minutes practice including exploration of full range of movement in various joints in the limbs and in your spinal column. This sequence is also directed to notice relationships between different body structures, arms, legs, shoulder girdle, hip girdle, legs and spine. In addition, you will cultivate coordination between movements and integration with breathing. Finally, the sequence guides you through some simple breathing techniques for centering, relaxation and calmness. At the end of the practice there is a brief guided meditation to make the practice complete and satisfying.
In yoga there is no need to strain, struggle or self-judgment. Try to make the movements fluid and graceful. Make your breath simple and easy. Enjoy the practice with a gentle smile.

Noticing the effects during and after the practice can help you ensure that the practice is beneficial for you. If you find the practice beneficial, consider trying to practice a few times each week.

There is often a tendency to think that when we speak of range of motion in the joints we are referring to moving each joint to its maximum. In this sequence of 30 minutes the idea is to explore the different ways in which we can move the joints in our body. We can also use this practice as a way to observe how the movements in one part of the body are connected with other joints and muscles.

As usual, our attitude is to investigate with clarity, patience and fluidity the breathing and movements in this practice. Trust that you will receive all the benefits following these suggestions:

Do what you can, no more, no less.

Let go of struggle, tension and unnecesary effort.

Favor simple and fluid movements.

Breathe with soft and easy inhalations and exhalations.

Enjoy the practice with a gentle smile.

During and after practice feel its effects on your body, mind, emotional state and breathing.
What happens when you practice this sequence several times, maybe every two or three days?

Video

I hope that you enjoy your practice.

I hope you enjoy the practice and that it offers you some benefits.
Peace,
ruben

As we continue the process of fine tuning our practice we may notice that doing the usual patterns starts to become easier. When even combining movement of the legs with the variations of movements for both the horizontal and vertical arm patterns becomes very familiar, it is time to start adding a bit more complexity. How do you know that it has become quite easy for you? If you find yourself thinking about other times and places, like planning your day while you are practicing, you will benefit from spicing up the practice so that your repertoire of movements, your coordination and focus can expand as well.

Some thoughts on learning

Learning requires stepping into less familiar territory. This means that we will make ‘mistakes’, we may move the leg to step two instead of three or we may get confused. This is an indication that we are moving beyond our comfort, which is the pre-requisite to learn. Like with learning anything else, it is a journey of discovery, and messing up, is part of the learning process. As we continue trying, we eventually figure out how to get things to move according to the new pattern. Then we can refine our movements and start playing with different speeds. The video below offers one possible pattern for moving the legs, and whole body, in 3D space while we continue using the already familiar horizontal and vertical arm patterns. Of course you can make up other combinations of leg movements.

Dance of Shiva Movements of Legs across Space in 3D rotation

Right leg moves up and forward

Turn to your left

Left leg arcs in and back

Right leg up and back to match the left leg

There are four leg actions that can match the four positions of the arms to take you around into a complete 360 degree turn. As you repeat the same leg pattern you have a chance to also modify the arm movements, so in the first turn you can go with arms forward (1-2-3-4), on the second turn you can move your arms backward (1-4-3-2), the third turn you can have one arm moving forward (1-2-3-4) and the other arm moving backward (1-4-3-2) and for the final turn you can reverse the arms. Of course, you can also explore starting with the left leg.

Video

In this video you can see an example of playing with the leg pattern that turns you around in 3D space.

As you probably know you can create all possible variations to help you stay focused while you expand your coordination. Remember to modulate the internal narration and commentary to a minimum.

I hope that you enjoy your practice.

As usual, please remember that there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

Chair Yoga is an excellent opportunity to practice yoga using a clear support that makes it easier for us to notice the relationships between different parts of our body as well as the actions of our joints. Chair yoga can also make it easier for us to practice when we have limited mobility

Like in any other physical yoga practice, make sure that there is no strain, no struggle and no self-judgement. Instead, invest your energy on making your breath smooth and continuous and on having a friendly and relaxed attitude.

One of the objectives in yoga is to become aware of what we are doing (in posture, movement, feeling, thinking and breathing), to clarify if we are actually doing what we think we are doing and also to notice if what we are doing (in posture, movement, feeling, thinking and breathing) is helpful or not helpful. In the process, we end up learning a lot about ourselves and about our reactions to what we discover. It is likely that we may want to stay in a familiar pattern because it is comfortable and also because it gives us a sense of accomplishment.

However, in order to expand our choices and abilities it is necessary to move beyond the familiar patterns. This can create a bit of discomfort as we try to navigate new territory, and that is where we get a chance to forge new paths, new connections and new insights. This is one of the reasons we want to try to move into learning new patterns in the Dance of Shiva. So, if during our practice we notice that we are thinking about other times and places, we are getting a signal that the horizontal and vertical patterns have become familiar enough and that it will be beneficial to explore new territory. For instance, we can try to combine the two patterns by doing one whole pattern first followed by the other pattern.

Here are two possible options to explore:

Horizontal Forward (1-2-3-4) followed by Vertical Backward (4-3-2-1)

Vertical Forward (1-2-3-4) followed by Horizontal Backward (4-3-2-1)

Horizontal Forward (1-2-3-4) followed by Vertical Backward (4-3-2-1)

Dance of Shiva Horizontal pattern position 1

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 4

Dance of Shiva Vertical pattern position 4

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 1

Of course, We can also play with a second option:

Vertical Forward (1-2-3-4) followed by Horizontal Backward (4-3-2-1)

Dance of Shiva Vertical pattern position 1

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 4

Dance of Shiva Horizontal pattern position 4

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 1

Options

What happens when we try to move at different speeds?

Video

In this video you can see an example of playing with these two options in the Dance of Shiva

As with other practices, staying with the practice may show us some of the habits we may have developed, like an attitude to be unwilling to try something new, or the reluctance to let go of what we have already achieved, or perhaps impatience that emerges when it takes us time to learn something, or maybe even our unwillingness to accept that we are not perfect. Whatever the case, can we try this exploration with gentle curiosity, without struggle and choosing not to judge ourselves?

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

The Dance of Shiva is one way of playing with very simple elements to help us expand possibilities from the seemingly simple and limited. In other words, the practice is a way to re-train our mind-body connections. Like in much learning, once we know the basics we start making changes to keep expanding the options we have. (You may review the basic positions and movements)

Movement Patterns

Remember that we can create 4 variations in the way we move our arms:

Both arms flowing forward (1-2-3-4-1)

Both arms flowing backward, (1-4-3-2-1)

Alternating arms: one arm flows forward (1-2-3-4-1) while the other arm flows back (1-4-3-2-1)

Reversing the previous alternation, so that now the other arm that was moving forward flows back (1-4-3-2-1) while the arm that was flowing back now moves forward (1-2-3-4-1)

We can explore deeper focus by varying the initial position from both arms at position 1 to one arm at position 1 and the other arm at position 2. We can follow the 4 movement patterns outlined above from the following 4 starting positions:

Since we know both a horizontal pattern and a vertical pattern we can explore all of these variations of the initial position for both the horizontal (as seen above) and the vertical pattern as seen below.

Video

In this video you can follow the combination of movements with all of the modified initial positions.

Like any other mindfulness practice, the Dance of Shiva works best when we try to feel clearly what we are doing and when we notice the effects in breath, body and mind. In addition, engage your emotional being by observing the process with little to no self-judgement.

Consider practicing these simple patterns with consistency until they seem quite easy and can be done slow or fast. As usual, trust that taking small manageable steps will provide benefits. When the practice gets easy enough that you can do them at different speeds.

Please remember that there is an excellent instructional DVD created by teacher Andrey Lappa at Pranamaya.com

The Dance of Shiva is a form of moving meditation rescued by Ukranian Yoga Teacher Andrey Lappa. The practice starts with two basic patterns, horizontal and vertical. Each pattern consists of 4 simple arm positions. In the Dance of Shiva the practitioner moves the arms between these four basic positions.

This practice is very helpful in cultivating

Attention, Concentration & Focus

Coordination

Expanded mental processing capacity

As usual, as we practice we:

Do what we can, not more, not less

Let go of all struggle, forcing and strain

Favor easeful and fluid movements

Horizontal Pattern

Throughout all the movements the palms of the hands try to remain facing up as if holding tea cups and trying not to spill. Also, each arm-hand avoids crossing the vertical mid-axis of the body.

The four arm positions for the horizontal pattern:

Dance of Shiva Horizontal pattern position 1

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 4

Arm Movements

We start with the simplest pattern, Forward pattern, moving from 1 to 2 to 3 to 4 and then returning to 1. Notice that this creates a horizontal spiraling motion. Just as in learning anything else, we start really slow to clarify all of the movements. For instance, we can try to ensure that the movements of the arms include harmonious movements of the shoulder blades.

Then we can explore a second pattern, Backward pattern, moving from 1 to 4 to 3 to 2 to 1. Gradually we can expand to a third pattern where one arm moves in the forward pattern (1-2-3-4) while the other arms moves simultaneously in the backward pattern (4-3-2-1). Notice that this pattern can be done alternating the arms, so that the arm that starts with forward pattern then performs the backward pattern.

Vertical Pattern

Throughout all the movements the palms of the hands try to remain facing outward as if pressing against imaginary walls to the sides. Similar to the horizontal pattern, each arm-hand avoids crossing the vertical mid-axis of the body.

The four arm positions for the vertical pattern:

Dance of Shiva Vertical pattern position 1

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 4

Arm Movements

Just as we did with the horizontal pattern, we start with the simplest pattern, Forward pattern, moving from 1 to 2 to 3 to 4 and then returning to 1. Notice that this creates a vertical spiraling motion. We start with slow movements to clarify the pattern, and just as we did with the horizontal movements we favor movements of the arms that include harmonious movements of the shoulder blades.

Then we can explore a second pattern, Backward pattern, moving from 1 to 4 to 3 to 2 to 1. Similar to the horizontal pattern, we can expand to a third pattern where one arm moves in the forward pattern (1-2-3-4) while the other arm moves simultaneously in the backward pattern (4-3-2-1). Here as well the arms can alternate patterns.

Video

In this video you can see examples of the horizontal y vertical patterns combined in the Forward, Backward and Alternate patterns. You may also see an example of a leg movement pattern.

As with any other practice, after the practice take a moment to notice its effects. Sense the effects at the physical level through experiencing the sensations in your body. Also, notice the effects at the mental level, for instance, was the series of movements interesting enough to capture your attention so that you were not thinking about anything else? At the emotional level, were you able to practice without having to judge yourself when you got distracted or confused?

Consider practicing these simple patterns with consistency until they seem quite easy and can be done slow or fast. As usual, trust that taking small manageable steps will provide benefits. When the practice gets easy enough that you can do them at different speeds, it may be time to add variations to continue growing. For example, it can be fun to play with combinations of starting points, such as one arm starting at 1 and the other starting at 2 and following the patterns outlined above (both arms forward, backward, alternating).

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

I hope you find this practice enjoyable and that you share any questions and discoveries you make along the way.

Unfortunately shoulder tension is very common nowadays. It seems like there is at least one student in each class asking for yoga sequences to help remove shoulder tension. The shoulder joint is the joint that has the widest range of movement in the human body. However, overusing the shoulders through movement in one direction tends to generate restriction, often characterized by tightness at the front of the shoulder. It makes sense to try to counteract the typical pattern of movement with movements that help us restore the natural range of movement of the shoulder.

Yoga is a path to self discovery that leads us to greater balance at all levels. It is important to remember that yoga is a practice of integration, where we try to bring together all aspects of our being. In other words, we are trying to get body, breath, mind and heart to work in unison, in harmony. Sometimes, when we think about the shoulders we think about the responsibilities we carry with us, such as in the expression “to carry the weight of the world on our shoulders.” Or we may think about working hard and making an effort, like when we say “put your shoulder to the wheel.”

In general, i see many people who are working very hard and who carry many responsibilities with them all of the time. I agree that it is important to give our best effort and that we need to be responsible. However, carrying a burden on our shoulders all the time without rest, tends to generate tension and stress.

I am going to suggest that we can give ourselves a break, for a few minutes and that we can let go of worries and expectations so that we can breathe and explore the range of movement in our shoulders through the sequence in the video below. As usual, follow the guidelines in the video, do what you can without struggling and without forcing.

Try this video a few times, keeping a positive attitude and synchronizing your movements with a serene and satisfying breathing rhythm. Notice the effects. If one side is tighter or more restricted than the other consider balancing the sides by performing the movements for a longer period of time on the side that is more limited.

If you notice soreness that lasts longer than 48 hours, you may have tried to hard. Take a couple of days to rest and resume when you feel ready. I hope that you find the sequence enjoyable and that you start noticing that your shoulder flexibility is increasing at a gradual and manageable pace. By restoring our natural range of movement and flexibility in the shoulders we may be better able to participate in our lives with enthusiasm and energy and without unnecessary tension. Thank you for embarking on the journey of yoga.

It can be argued that one major goal of yoga postures is to cultivate spinal suppleness. That is, the postures are helping us maintain the natural mobility, strength and flexibility of the vertebral column. Since the spine is attached to the shoulder girdle at the top and the pelvic girdle at the bottom, restrictions at the shoulder and pelvic girdle will affect the range of movement of the spine.

Since many of us spend a good amount of time sitting, our muscles and other tissues will tend to adapt to facilitate sitting for long periods of time. Part of the adaptations that happen include tightness in the muscles in the thighs and lower back. Also, most of us have a tendency to favor one side. We can see this when we sit in a cross legged position and then change the crossing of our legs. One configuration will, for most of us, feel easier.

Here is a complete sequence of yoga postures to help us discover imbalances between the left and right sides of our bodies. This yoga practice will contribute to restore the balance between the two sides. The basic idea is to practice the posture on each side and to repeat the side where we notice more limitation, tightness or restriction. Moreover, as we address the imbalance and release some of the limitations in the hips we may start noticing less restrictions on the healthy range of movement of our spine, thus contributing to facilitate a natural range of movement and also the elongation of our spinal column.

As you practice, remember to just do what takes you to the limit of your capacity, without generating new pain or agitation. Trust that going to the limit of what you can do will help you move beyond your limitations at a pace that you, your body and your breathing can handle.
Also, please be mindful of the knees, always ensuring that your knees are not twisted and that there is NO PAIN IN THE KNEES whatsoever, this is important!

As usual, a sense of curiosity is helpful, especially because one of the challenges that we may face is that it might be difficult to discern between appropriate intensity and pain. This is a key skill to hone for all yogis.

As a result of engaging in activities that require our arms to move forward, there is a general tendency for the shoulders to become tighter at the front. This tightness at the front of the shoulders generally limits mobility of the shoulder joint that contributes to create further tension and tightness in the shoulders and neck area. In addition, limitation in the shoulders requires elbows and wrists to compensate through over-movement. Furthermore, tightness at the front of the shoulders is often associated with rounding of the upper back and moving the head forward out of alignment. A combination of some or all of these factors tends to generate tension and pain in the neck and shoulders, an unhealthy posture as well as restricted breathing.

The general approach in yoga is to notice a tendency and to observe its effects. If the tendency does not contribute to optimal flow of life energy and deeper peace of mind and heart, we try to find ways to counteract the existing tendency until there is greater balance.

The video below offers a short sequence of yoga movements focused on creating greater shoulder mobility to release tension and stress in shoulders and neck, to improve posture and to help with deeper breathing. As usual, there is never forcing or pain in yoga. The idea is just to do what we can do at this moment. Remember that yoga benefits result from practicing with patient persistence.